Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Yield: 1 cup (approximately 16 servings)
Serving Size: 1 tablespoon
Difficulty: Easy
Ingredients
- 1 cup fresh turmeric root, peeled and chopped
- 1 cup fresh ginger root, peeled and chopped
- 1 cup filtered water
- 2 teaspoons freshly ground black pepper
- 2 tablespoons coconut oil
- 1 tablespoon extra virgin olive oil (optional)
- 1 teaspoon ground cinnamon (optional)
- 1 tablespoon raw honey or maple syrup (optional, for sweetness)
Equipment
- Blender or food processor
- Medium saucepan
- Wooden spoon
- Fine grater (optional)
- Glass jar with airtight lid
Instructions
Step 1: Prepare the Ingredients
Wash, peel, and roughly chop the turmeric and ginger roots. Wearing kitchen gloves is recommended when handling fresh turmeric because it can temporarily stain your hands.
Step 2: Blend
Add the chopped turmeric, ginger, and water to a blender. Blend until smooth, creating a thick golden puree.
Step 3: Cook the Paste
Pour the blended mixture into a medium saucepan over medium heat. Stir continuously and cook for about 8–10 minutes until the mixture thickens into a smooth paste.
Step 4: Add Remaining Ingredients
Reduce the heat to low. Stir in the black pepper, coconut oil, olive oil, cinnamon, and honey if using. Mix thoroughly until everything is fully incorporated.
Step 5: Cool
Remove the saucepan from the heat and allow the paste to cool completely. As it cools, it will become slightly thicker.
Step 6: Store
Transfer the cooled paste into a clean glass jar with a tight-fitting lid. Refrigerate immediately.
Recipe Tips
- Fresh turmeric provides the brightest flavor and color.
- Black pepper is essential because it significantly improves curcumin absorption.
- Coconut oil adds healthy fats that complement the turmeric.
- Adjust the thickness by adding a little extra water if needed.
- Always use a clean spoon when serving to maximize freshness.
Serving Suggestions
Enjoy one tablespoon of turmeric ginger wellness paste in:
- Warm herbal tea
- Golden milk
- Smoothies
- Oatmeal
- Yogurt
- Soups
- Rice dishes
- Salad dressings
Storage
Store in an airtight glass container in the refrigerator for up to 2 weeks.
For longer storage, freeze the paste in ice cube trays for up to 3 months. Simply thaw a cube whenever needed.
Variations
Lemon Wellness Paste: Add fresh lemon zest after cooking.
Spiced Version: Mix in cardamom and cloves for a richer flavor.
Sweet Blend: Increase the honey or maple syrup for a sweeter paste.
Extra Creamy: Add additional coconut oil for a smoother consistency.
Frequently Asked Questions
Can I use ground turmeric instead of fresh?
Yes. Substitute approximately ½ cup ground turmeric for every cup of fresh turmeric, adjusting the water as needed.
Why is black pepper important?
Black pepper contains piperine, which greatly improves the body’s absorption of curcumin from turmeric.
Can I freeze the paste?
Yes. Freezing in small portions is one of the easiest ways to preserve freshness.
How much should I use?
A typical serving is 1 tablespoon per day, mixed into beverages or foods according to your preference.
Nutrition Information (Per Serving)
- Calories: 28
- Protein: 0.5 g
- Total Fat: 2 g
- Saturated Fat: 1.5 g
- Carbohydrates: 3 g
- Fiber: 1 g
- Sugar: 1 g
- Sodium: 2 mg
- Potassium: 60 mg
- Vitamin C: 3% Daily Value
- Iron: 2% Daily Value